What is Yoga?
Yoga is all about relationships-your relationship with yourself, with the people in your life and the world around you. This makes the yoga path a journey of connection (both internal and external). The Sanskrit root from which the word 'yoga' derives - yuj - means to 'yoke', or to connect.
Many people think of yoga as either a system of physical exercise or a calming means of escapism from the chaotic world. Yoga can be either of these but it is also so much more; it is a way of exploring both the body and the mind, and through such enquiry, of realising and 'connecting with' our vast untapped potential. Yoga (both on and off the mat) offers each and every one of us a metaphorical ladder - toward 'jivanmukti', liberation in life. As we climb the rungs of this ladder, we take on the yoga viewpoint, or 'dharshana', and ascend out of a world of stress, worry and limitations. We can learn to see beyond ourselves and develop the relationship with our higher, more contented 'self'. A regular spiritual, mental and physical yoga practice can empower and ground you, helping you to bring stress under control and to cultivate balance and life-purpose amid the chaos....
Yoga Practice
Yoga teachers will often refer to "your practice," which means your individual experience with yoga as it develops over time. The amazing thing about yoga is that your practice is always evolving and changing, so it never gets boring. Although the poses themselves do not change, your relationship to them will. Anyone can start a yoga practice, even if you don't feel like you are very flexible or very strong. These things will develop over time. Another great thing about thinking about "your practice" is that it encourages the non-competitive spirit of yoga. One of the most difficult, but ultimately most liberating things about yoga is letting go of the ego and accepting that no one is better than anyone else. Everyone is just doing his or her best on any given day.
Yoga Classes
In addition to practicing the poses, yoga classes may also include instruction on breathing, call and response chanting, meditation, or an inspirational reading by the teacher. The variety and amount of this will depend on the individual teacher and the yoga tradition in which he or she has trained. Typically, a yoga class at a gym will be more focused on the purely physical benefits of yoga, while one at a yoga centre may delve more into the spiritual side. Some people find that the physical practice of yoga becomes a gateway into a spiritual exploration, while others just enjoy a wonderful low-impact workout that makes them feel great. Whatever your tendency, you will be able to find a yoga class that suits your style.
What are the Eight Limbs of Yoga?:
According to the Yoga Sutras of Patanjali, one of the ancient texts that is the basis for the philosophy behind yoga, there are eight “limbs” (Ashtanga in Sanskrit) of yoga. Each limb relates to an aspect of achieving a healthy and fulfilling life, and each builds upon the one before it. You may be surprised to hear that only one of the limbs involves the performance of yoga postures. Here is a description of the eight limbs:
Many people think of yoga as either a system of physical exercise or a calming means of escapism from the chaotic world. Yoga can be either of these but it is also so much more; it is a way of exploring both the body and the mind, and through such enquiry, of realising and 'connecting with' our vast untapped potential. Yoga (both on and off the mat) offers each and every one of us a metaphorical ladder - toward 'jivanmukti', liberation in life. As we climb the rungs of this ladder, we take on the yoga viewpoint, or 'dharshana', and ascend out of a world of stress, worry and limitations. We can learn to see beyond ourselves and develop the relationship with our higher, more contented 'self'. A regular spiritual, mental and physical yoga practice can empower and ground you, helping you to bring stress under control and to cultivate balance and life-purpose amid the chaos....
Yoga Practice
Yoga teachers will often refer to "your practice," which means your individual experience with yoga as it develops over time. The amazing thing about yoga is that your practice is always evolving and changing, so it never gets boring. Although the poses themselves do not change, your relationship to them will. Anyone can start a yoga practice, even if you don't feel like you are very flexible or very strong. These things will develop over time. Another great thing about thinking about "your practice" is that it encourages the non-competitive spirit of yoga. One of the most difficult, but ultimately most liberating things about yoga is letting go of the ego and accepting that no one is better than anyone else. Everyone is just doing his or her best on any given day.
Yoga Classes
In addition to practicing the poses, yoga classes may also include instruction on breathing, call and response chanting, meditation, or an inspirational reading by the teacher. The variety and amount of this will depend on the individual teacher and the yoga tradition in which he or she has trained. Typically, a yoga class at a gym will be more focused on the purely physical benefits of yoga, while one at a yoga centre may delve more into the spiritual side. Some people find that the physical practice of yoga becomes a gateway into a spiritual exploration, while others just enjoy a wonderful low-impact workout that makes them feel great. Whatever your tendency, you will be able to find a yoga class that suits your style.
What are the Eight Limbs of Yoga?:
According to the Yoga Sutras of Patanjali, one of the ancient texts that is the basis for the philosophy behind yoga, there are eight “limbs” (Ashtanga in Sanskrit) of yoga. Each limb relates to an aspect of achieving a healthy and fulfilling life, and each builds upon the one before it. You may be surprised to hear that only one of the limbs involves the performance of yoga postures. Here is a description of the eight limbs:
1. Yama: Five ethical guidelines regarding moral behaviour towards others:
Ahimsa: Non-violence
Satya: Truthfulness
Asteya: Nonstealing
Brahmacharya: Nonlust
Aparigraha: Noncovetesness
2. Niyama: Five ethical guidelines regarding moral behaviour towards oneself:
Saucha: Cleanliness
Santosa: Contentment
Tapas: Sustained practice
Svadhyaya: Self study
Isvara pranidhana: Surrender to God
3. Asana: Practice of yoga postures.
4. Pranayama: Practice of breathing exercises.
5. Pratyahara: Withdrawal of the senses, meaning that the exterior world is not a distraction from the interior world within oneself.
6. Dharana: Concentration, meaning the ability to focus on something uninterrupted by external or internal distractions.
7. Dhyana: Meditation. Building upon Dharana, the concentration is no longer focused on a single thing but is all encompassing.
8. Samadhi: Bliss. Building upon Dhyana, the transcendence of the self through meditation. The merging of the self with the universe. Sometimes translated as enlightenment.
What Are the Health Benefits of Yoga?
You've probably heard that yoga is good for you. Maybe you have even tried yoga and discovered that it makes you feel better. But what are the specific health benefits can you expect to enjoy from doing yoga regularly?
Physical Benefits
Flexibility: Stretching your tight body in new ways will help it to become more flexible, bringing greater range of motion to muscles and joints. Over time, you can expect to gain flexibility in your hamstrings, back, shoulders, and hips.
Strength: Many yoga poses require you to support the weight of your own body in new ways, including balancing on one leg (such as in Tree Pose) or supporting yourself with your arms (such as in Downward Facing Dog).
Some exercises require you to move slowly in and out of poses, which also increase strength.
Muscle tone: As a by-product of getting stronger, you can expect to see increased muscle tone. Yoga helps shape long, lean muscles.
Pain Prevention: Increased flexibility and strength can help prevent the causes of some types of back pain. Many people who suffer from back pain spend a lot of time sitting at a computer or driving a car. That can cause tightness and spinal compression, which you can begin to address with yoga. Yoga also improves your alignment, both in and out of class, which helps prevent many other types of pain.
Better Breathing: Most of us breathe very shallowly into the lungs and don't give much thought to how we breathe. Yoga breathing exercises, called Pranayama, focus the attention on the breath and teach us how to better use our lungs, which benefits the entire body. Certain types of breath can also help clear the nasal passages and even calm the central nervous system, which has both physical and mental benefits.
Mental Benefits
Mental Calmness: Yoga asana practice is intensely physical. Concentrating so intently on what your body is doing has the effect of bringing calmness to the mind. Yoga also introduces you to meditation techniques, such as watching how you breathe and disengagement from your thoughts, which help calm the mind.
Stress Reduction: Physical activity is good for relieving stress, and this is particularly true of yoga. Because of the concentration required, your daily troubles, both large and small, seem to melt away during the time you are doing yoga. This provides a much-needed break from your stressors, as well as helping put things into perspective. The emphasis yoga places on being in the moment can also help relieve stress, as you learn not to dwell on past events or anticipate the future. You will leave a yoga class feeling less stressed than when you started.
Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.
What To Expect From a Vinyasa Class
This style allows for a lot of variety, but will almost certainly include Sun Salutations.
If your yoga class schedule lists a Vinyasa class, expect movement, not just stretching. Whether the class is fast or slow or is very alignment-oriented will depend on the individual teacher.
Classes described as vinyasa flow synchronise the breath with a flowing sequence of postures and typically use transitional vinyasa sequences between sustained postures as well. Vinyasa flow often includes components derived from ashtanga yoga such as sun salutations, ujjayi pranayama, bandhas (constrictions of specific muscles and organs to contain energy) and drishti (gaze), yet there are no predetermined asana sequences. Vinyasa flow teachers compose their classes in ways that connect poses with breath-synchronised movements. Asanas, vinyasa and pranayama are creatively sequenced to develop internal awareness, build heat and explore energising effects. Many teachers include music to enhance the flow and rhythm of the class.
Typically, vinyasa krama is integrated into vinyasa flow classes. The teacher develops an intelligent class sequence with a specific intention, such as focusing on backbends, working with a specific chakra or creating a certain energetic effect.
Vinyasa is a tool used in many styles of yoga beyond vinyasa flow. Ashtanga, power yoga, jivamukti, viniyoga, universal and Iyengar each incorporate vinyasa into their practice. According to jivamukti yoga, "The breath is the outer vinyasa, or connecting element; the intention is the inner vinyasa." In all styles of yoga incorporating vinyasa, there is a conscious awareness of moving the breath with the body.
Ujjayi pranayama (victory breath) is the breathing method used during the flow of asanas in vinyasa classes. A whispering "haaahhh" sound is made by contracting the glottis in the back of the throat and breathing through the nostrils with closed lips. Vinyasa flow classes may also include other forms of pranayama, but ujjayi is the continuous rhythmic breath that builds heat and provides a mantra of ocean sound to enhance the fluid nature of the practice. The ujjayi breath should be long and deep; this stretching of the breath serves to calm the mind. Yoga practices incorporating ujjayi are often referred to as moving meditations, because the continuous awareness of the breath helps develop focus and concentration and draws us deeper into our internal sensations.
What Does “Go Through Your Vinyasa" Mean?
When Vinyasa is used as a noun, it describes a series of three poses that are done as part of a Sun Salutation sequence. When the teacher says, "go through the Vinyasa at your own pace," she means do Plank, Chaturanga, and Upward Facing Dog.
Is Vinyasa Yoga for You?
Vinyasa’s strength is in its diversity. There is no single philosophy, rulebook, or sequence that teachers must follow, so there is a lot of room for individual personalities and quirks to come through. This makes it essential that you find a teacher you enjoy and can relate to. If you enjoy having things a little loose and unpredictable and like to move, Vinyasa is probably right for you.
Home Practice
Practicing at home is essential: It teaches you to witness yourself from moment to moment, to become more responsive to your own needs. It deepens your knowledge of yoga. Plus, it just feels good. Start by doing what you can, where you can, when you can. Don't let the idea of a "perfect practice" prevent you from falling in love with the practice that you have—or the practice that is just a few steps away.
Physical Benefits
Flexibility: Stretching your tight body in new ways will help it to become more flexible, bringing greater range of motion to muscles and joints. Over time, you can expect to gain flexibility in your hamstrings, back, shoulders, and hips.
Strength: Many yoga poses require you to support the weight of your own body in new ways, including balancing on one leg (such as in Tree Pose) or supporting yourself with your arms (such as in Downward Facing Dog).
Some exercises require you to move slowly in and out of poses, which also increase strength.
Muscle tone: As a by-product of getting stronger, you can expect to see increased muscle tone. Yoga helps shape long, lean muscles.
Pain Prevention: Increased flexibility and strength can help prevent the causes of some types of back pain. Many people who suffer from back pain spend a lot of time sitting at a computer or driving a car. That can cause tightness and spinal compression, which you can begin to address with yoga. Yoga also improves your alignment, both in and out of class, which helps prevent many other types of pain.
Better Breathing: Most of us breathe very shallowly into the lungs and don't give much thought to how we breathe. Yoga breathing exercises, called Pranayama, focus the attention on the breath and teach us how to better use our lungs, which benefits the entire body. Certain types of breath can also help clear the nasal passages and even calm the central nervous system, which has both physical and mental benefits.
Mental Benefits
Mental Calmness: Yoga asana practice is intensely physical. Concentrating so intently on what your body is doing has the effect of bringing calmness to the mind. Yoga also introduces you to meditation techniques, such as watching how you breathe and disengagement from your thoughts, which help calm the mind.
Stress Reduction: Physical activity is good for relieving stress, and this is particularly true of yoga. Because of the concentration required, your daily troubles, both large and small, seem to melt away during the time you are doing yoga. This provides a much-needed break from your stressors, as well as helping put things into perspective. The emphasis yoga places on being in the moment can also help relieve stress, as you learn not to dwell on past events or anticipate the future. You will leave a yoga class feeling less stressed than when you started.
Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.
What To Expect From a Vinyasa Class
This style allows for a lot of variety, but will almost certainly include Sun Salutations.
If your yoga class schedule lists a Vinyasa class, expect movement, not just stretching. Whether the class is fast or slow or is very alignment-oriented will depend on the individual teacher.
Classes described as vinyasa flow synchronise the breath with a flowing sequence of postures and typically use transitional vinyasa sequences between sustained postures as well. Vinyasa flow often includes components derived from ashtanga yoga such as sun salutations, ujjayi pranayama, bandhas (constrictions of specific muscles and organs to contain energy) and drishti (gaze), yet there are no predetermined asana sequences. Vinyasa flow teachers compose their classes in ways that connect poses with breath-synchronised movements. Asanas, vinyasa and pranayama are creatively sequenced to develop internal awareness, build heat and explore energising effects. Many teachers include music to enhance the flow and rhythm of the class.
Typically, vinyasa krama is integrated into vinyasa flow classes. The teacher develops an intelligent class sequence with a specific intention, such as focusing on backbends, working with a specific chakra or creating a certain energetic effect.
Vinyasa is a tool used in many styles of yoga beyond vinyasa flow. Ashtanga, power yoga, jivamukti, viniyoga, universal and Iyengar each incorporate vinyasa into their practice. According to jivamukti yoga, "The breath is the outer vinyasa, or connecting element; the intention is the inner vinyasa." In all styles of yoga incorporating vinyasa, there is a conscious awareness of moving the breath with the body.
Ujjayi pranayama (victory breath) is the breathing method used during the flow of asanas in vinyasa classes. A whispering "haaahhh" sound is made by contracting the glottis in the back of the throat and breathing through the nostrils with closed lips. Vinyasa flow classes may also include other forms of pranayama, but ujjayi is the continuous rhythmic breath that builds heat and provides a mantra of ocean sound to enhance the fluid nature of the practice. The ujjayi breath should be long and deep; this stretching of the breath serves to calm the mind. Yoga practices incorporating ujjayi are often referred to as moving meditations, because the continuous awareness of the breath helps develop focus and concentration and draws us deeper into our internal sensations.
What Does “Go Through Your Vinyasa" Mean?
When Vinyasa is used as a noun, it describes a series of three poses that are done as part of a Sun Salutation sequence. When the teacher says, "go through the Vinyasa at your own pace," she means do Plank, Chaturanga, and Upward Facing Dog.
Is Vinyasa Yoga for You?
Vinyasa’s strength is in its diversity. There is no single philosophy, rulebook, or sequence that teachers must follow, so there is a lot of room for individual personalities and quirks to come through. This makes it essential that you find a teacher you enjoy and can relate to. If you enjoy having things a little loose and unpredictable and like to move, Vinyasa is probably right for you.
Home Practice
Practicing at home is essential: It teaches you to witness yourself from moment to moment, to become more responsive to your own needs. It deepens your knowledge of yoga. Plus, it just feels good. Start by doing what you can, where you can, when you can. Don't let the idea of a "perfect practice" prevent you from falling in love with the practice that you have—or the practice that is just a few steps away.
Sources:
Light on Life, B.K.S. Iyengar, 2005.
Yoga: The Iyengar Way, Mira Silva and Shyam Mehta, 1990.
